Chapters

00:00 Introduction to the Episode

02:10 Meet Declan: The Avatar for Fat Loss

04:11 Understanding Declan's Current Situation

07:38 The Three Tier Model for Adherence

09:38 Setting Up a Timeline for Fat Loss

12:00 Creating a Caloric Deficit

18:14 The Role of Macronutrients in Fat Loss

23:13 Implementing the Three Tier Nutrition Model

30:52 The Importance of Fiber in Your Diet

34:20 Understanding Macronutrients and Their Role

35:49 Meal Structuring for Success

39:26 Practical Meal Planning Strategies

55:35 Training Adjustments for Fat Loss

01:08:13 Creating a Sustainable Training Routine

01:15:00 Introduction to Muscle Retention and Fat Loss

01:15:51 Training Strategies for Muscle Growth

01:16:55 The Role of Nutrition in Fat Loss

01:17:47 Increasing Daily Activity: Steps and Cardio

01:22:36 Adjusting Caloric Intake and Activity Levels

01:32:33 Tracking Progress and Accountability

01:42:13 Advanced Strategies: Refeeds and Diet Breaks

01:48:56 Maintaining Results After Fat Loss

Meal Prep Episode: https://open.spotify.com/episode/5iHYR4agD28vlwlgLxuyB0?si=656bc5c124234397

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